Two Great Postnatal Exercises
Thursday June 6, 2013see more by jen
Today Erica from Knocked-Up Fitness is sharing two effective full body postnatal exercises to help jumpstart your workout routine after baby arrives (of course with your doctor’s blessing!) In case you missed it, last week Erica shared easy tips on How to Get in Shape Quick After Baby.
Here are two of her favorite exercises, with instructions, directly from her Prenatal and After Baby DVD’s, written by Erica Ziel.
Squats with Rotation
This is a great pregnancy exercise but I LOVE it for everyone, especially after baby. It’s a great way to turn on your glutes, core, plus a little arm work if you add some light weights or an exercise ball. I use this as a warm-up exercise for many of my clients.
1. Stand in a wider than shoulder stance with your legs with feet rotated slightly out.
2. Go into a deep squat.
3. As you stand up out of your squat, rotate to your right pivoting your leg foot. Think about lifting and rotating through your center, working your core muscles. Go back to your center deep squat then repeat on your other side.
Do 20-30 reps
Lunge with Arms
This is another one of my favorites because it works your entire body. Start slowly as you move through these lunges, and yes, even your abs will working to help with your balance.
1. Start standing on your left leg, keeping your knee softly bent the entire time, with arms behind your body, triceps squeezed.
2. Balance and hold your right leg up (if that’s too hard keep your right toe lightly touching the ground to help with your balance).
3. As you lunge back with your right leg reach your arms up to at least shoulder height and work your way up towards getting your arms to your ears.
Do 10-20 reps on one side, then switch.
Try even just doing these 2 exercises back to back 1-4 times a day and see how you feel.
Tips for doing squats and lunges more effectively:
1. Keep most of your weight in your heels.
2. Stick your butt back so you’re working your gluts and not overworking your quads.
3. Think about gently drawing your shoulders down away from your ears, even when you’re lifting your arms up.
4. Kegel it up the entire time, plus scoop your belly in and up when you exercise.
Thanks Erica for sharing these great postnatal exercises. If you have any questions for Erica, please feel free to comment below!
[Disclosure: Knocked-Up Fitness is a Tiny Oranges Sponsor.]